It was shown a randomized trial conducted by researchers at Penn State (USA), which also showed that participants who ate avocados had higher quality diets during the study period.
While previous smaller studies have found a relationship between avocado consumption and decreased body weight, BMI and waist circumference, this was the largest and most in-depth study to to date on the health effects of avocados, including the large number of participants and the length of the study period.
“Although avocados did not affect belly fat or weight gain, the study still provides evidence that avocados may be a beneficial addition to a well-balanced diet. Adding one avocado daily in this study did not cause weight gain and also caused a slight decrease in LDL cholesterol, which are all important discoveries for better health”, testifies Penny Kris-Etherton, one of the persons in charge of the work, which was published in the scientific journal “Journal of the American Heart Association”.
The study also found that daily consumption of avocados improved participants’ overall diet quality by eight points on a 100-point scale.
“Adherence to dietary guidelines for Americans is generally poor in the United States, and our results suggest that eating an avocado a day can significantly increase overall diet quality. This is important because we know that a higher quality diet is associated with a lower risk of several diseases, including heart disease, type 2 diabetes and certain cancers,” insist the researchers.
For the study, researchers conducted a six-month experiment with more than 1,000 overweight or obese participants, half of whom were instructed to eat an avocado each day, while the other half continued with their diet. usual and told to limit his consumption of avocados to less than two a month. Fat in the abdomen and around other organs was accurately measured by MRI before and at the end of the workshop.
Although an avocado a day did not produce clinically significant improvements in abdominal fat and other cardiometabolic risk factors, consuming an avocado a day did not lead to an increase in body weight.
Consumption of extra calories
“This is positive because consuming extra calories from avocados has no impact on body weight or abdominal fat, and slightly lowers total cholesterol and LDL cholesterol,” recalls another of the authors, the Spaniard Joan Sabaté.
They also found that daily avocados lowered total cholesterol by 2.9 milligrams per deciliter (mg/dL) and LDL cholesterol by 2.5 mg/dL.